6/2/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min

Skill/Strength
Front Squat
2x9 @ 70% + 10lbs
3x7 @ 75% + 10lbs

WOD
4 RFT
25 Deadlifts (135/95)
25 Floor Presses (135/95)
200yd Run


ATHLETE PROGRAM

Metcon
Row 8x1:00/1:00

Skill/Strength
Close Grip Bench Press 3-3-3-3-3

Accessory
5 Rounds
6 HSPU
50 DU